Maccie
Aug 19, 2026, 3:03 PM
Lower & Glutes
Duration
36m
Volume
6,943 kg
Goblet Squat
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Lateral Lunge
SetsWeight & Reps
- 112 reps
- 212 reps
- 312 reps
Split Squat (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Romanian Deadlift (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Glute Bridge
SetsWeight & Reps
- 115 reps
- 215 reps
- 315 reps
Glute Kickback on Floor
SetsWeight & Reps
- 125 reps
- 225 reps
Standing Calf Raise (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Hip Abduction (Machine)
SetsWeight & Reps
- 10kg x 15 reps
- 20kg x 15 reps
- 30kg x 15 reps